Iʻa Swai: Pono ʻoe e ʻai a ʻalo paha iā ia?

Anter

• He aha ka Swai a no hea mai ia?
• Waiwai Nutritional
• Nā hopohopo e pili ana i ka mahiʻai iʻa Swai
• Hoʻohana ʻia nā Antibiotics i ka wā o ka hana
• E ʻai paha ʻoe i ka Swai me ka ʻike ʻole
• He ala kūpono i ka Swai a me nā koho ʻē aʻe i ʻoi aku ka maikaʻi
• Ka Laina Lalo

Kūpono ka iʻa Swai a ʻono hoʻi.

Hoʻokomo pinepine ʻia ia mai Vietnam a lilo i ākea ākea a makemake ʻia i ka US ma nā makahiki i hala aku nei.

Eia nō naʻe, ʻaʻole ʻike ka nui o ka poʻe e ʻai ana i ka swai i nā hopohopo e pili ana i kāna hana ʻana ma nā mahi iʻa i piha.

Hāʻawi kēia ʻatikala iā ʻoe i nā mea e pili ana i ka iʻa swai, e kōkua ana iā ʻoe e hoʻoholo inā ʻoe e ʻai a ʻalo paha.

He aha ka Swai a no hea mai ia?

ʻO Swai kahi iʻa keʻokeʻo, momona i loaʻa i kahi ʻano paʻa a me ka ʻono kūleʻa ʻole. No laila, maʻalahi ka lawe ʻana i ka ʻono o nā mea hoʻohui ʻē aʻe ().

Wahi a ka US National Oceanic and Atmospheric Administration (NOAA), ʻo swai ka inoa ʻo ke ono o nā iʻa kaulana loa o ka lāhui (2).

He ʻōiwi ia no ka muliwai Mekong o ʻAsia. Eia nō naʻe, loaʻa ka swai i nā mea kūʻai aku ma nā māla iʻa ma Vietnam ().

ʻO ka ʻoiaʻiʻo, ʻo ka hana swai i ka Mekong Delta o Vietnam kekahi o nā ʻoihana mahi iʻa iʻa wai nui nui a puni ka honua (3).

Ma mua, ua kapa ʻia ka swai i lawe ʻia i loko o ka US he iʻa iʻa ʻo ʻAsia. I ka makahiki 2003, ua hoʻoholo ke US Food and Drug Administration (FDA) i kahi kānāwai lawaiʻa wale nō i ka Ictaluridae ohana, ʻo ia hoʻi nā iʻa iʻa ʻAmelika akā ʻaʻole swai, hiki ke lepili a hoʻolaha ʻia paha e like me ka iʻa (4).

ʻO Swai kahi ʻohana kaʻawale akā pili i kāhea ʻia Pangasiidae, a ʻo ka inoa ʻepekema nona ia Pangasius hypophthalmus.

ʻO nā inoa ʻē aʻe no ka swai a me nā ʻano mea like, ʻo panga, pangasius, sutchi, cream dory, striped catfish, Vietnamese catfish, tra, basa a - ʻoiai ʻaʻole ia he manō - manō iridescent a me ka manō Siamese.

ʻO Swai kahi iʻa keʻokeʻo, ʻaʻano kūlike ʻole i lawe ʻia mai nā mahi iʻa iʻa Vietnamese. I ka manawa i kapa ʻia ʻo ka iʻa hānai ʻAsia, ʻaʻole ʻae ʻia nā kānāwai o ʻAmelika e hoʻohana i kēia inoa. ʻO ka iʻa hānai ʻAmelika kahi ʻohana ʻokoʻa ma mua o swai, akā pili lākou.

Waiwai Nutritional

Paipai nui ʻia ka iʻa ʻai ke hāʻawi ʻia i ka protein momona a me ka momona o ka puʻuwai omega-3 naʻau.

Hoʻohālikelike ʻia ka ʻikepili protein o ka swai i nā iʻa maʻamau ʻē aʻe, akā hāʻawi ia i ka momona omega-3 liʻiliʻi loa (,).

Loaʻa i kahi 4-auneke (113-gram) o ka swai i hoʻomoʻa ʻole ʻia (,, 8):

• Kalepona: 70
• Kumuʻiʻo: 15 gram
• Momona: 1.5 gram
• ʻO ka momona Omega-3: 11 mg
• Cholesterol: 45 gram
• Kāpena: 0 gram
• Sodium: 350 mg
• Niacin: 14% o ka Reference Daily Intake (RDI)
• ʻO Vitamin B12: 19% o ka RDI
• Selenium: 26% o ka RDI

No ka hoʻohālikelike, ʻo ka lawelawe like ʻana o ka salemona he ʻāpana he 24 mau mika o ka protein a me 1,200-2,400 mg o ka omega-3 momona, ʻoiai ʻo ka iʻa iʻa ʻAmelika he 15 gram o ka protein a me 100-250 mg omega-3 momona ma 4 auneke (113 gram) ( 9, 10,).

Hiki ke kiʻekiʻe a haʻahaʻa paha ka sodium ma swai ma mua o ka mea i hōʻike ʻia ma luna e pili ana i ka nui o ka sodium tripolyphosphate, kahi hoʻohui e mālama i ka makū, hoʻohana ʻia i ka wā o ka hana ʻana.

ʻO Swai kahi kumu maikaʻi o ka selenium a kahi kumu maikaʻi o ka niacin a me ka huaʻai B12. Eia nō naʻe, hiki ke hoʻololi i nā kālā ma muli o ka hānai a ka iʻa (, 8).

ʻAʻohe ʻo Swai mau papaʻai olakino olakino. Hānai pinepine ʻia lākou i ka laiki, soy, canola a me nā iʻa e nā huahana. Hoʻololi pinepine ʻia nā huahana soya a me nā canola, kahi hana hoʻopaʻapaʻa (, 3,).

Kūpono ʻo Swai i ka waiwai waiwai, e hāʻawi ana i kahi nui o nā protein akā ʻo ka momona omega-3 liʻiliʻi loa. ʻO kāna mau huaʻai nui a me nā mineral he selenium, niacin a me ka wikamina B12. Hoʻohana o kahi mea hoʻohui e mālama i ka swai momona e hoʻonui i ka nui o ka sodium.

Nā hopohopo e pili ana i ka mahiʻai iʻa Swai

ʻO ka hopena o nā māla iʻa swai i ke kaiaolaola kahi mea hopohopo nui ().

ʻO ka papahana Monterey Bay Aquarium's Seafood Watch ka papa inoa swai ma ke ʻano he iʻa e pono e hōʻalo ʻia, ʻoiai kekahi mau māla iʻa swai e hoʻopuka i nā huahana ʻōpala i hoʻolei kūpono ʻole ʻia i loko o nā kahawai (3).

ʻO ka hoʻolei kūpono ʻole ʻana o ka wai hoʻowahāwahī e pili nui loa ia no ka hoʻohana ʻana o nā mahi iʻa swai i nā mea kemika he nui, e like me nā mea disinfectants, nā lāʻau anti-parasite a me nā lāʻau ʻaloʻalo.

ʻO ka hoʻohaumia ʻo Mercury kekahi mea ʻē aʻe. Ua loaʻa i kekahi mau noiʻi nā pae ʻāpono o ka mercury i swai mai Vietnam a me nā wahi hikina hema a me nā hema o ʻAsia (,,).

Eia nō naʻe, ua hōʻike ʻia kahi noiʻi ʻē aʻe i nā pae mercury i ka swai ma luna o ka palena o ka World Health Organization ma 50% o nā laʻana i hoʻāʻo ʻia.

Hōʻike kēia mau pilikia i ka pono no ka maikaʻi o ka wai ma nā mahiʻai iʻa swai a me nā hōʻoia ʻoi aku ka maikaʻi o ka iʻa i ka wā o ka lawe ʻia mai.

Kūkā ka papahana Monterey Bay Aquarium's Seafood Watch e hōʻalo i ka swai no ka mea he nui nā mea hana kemika i hoʻohana ʻia ma nā mahi iʻa a hiki ke hoʻohaumia i ka wai kokoke. Kekahi, ʻaʻole naʻe nā mea āpau, hōʻike nā swai i nā pae mercury kiʻekiʻe pū kekahi.

Hoʻohana ʻia nā Antibiotics i ka wā o ka hana

Ke ulu ʻia ka swai a me nā iʻa ʻē aʻe ma nā pā iʻa i piha i ka lehulehu, piʻi ka makaʻu o nā maʻi infectious i nā iʻa.

I hoʻokahi noi, 70-80% o nā laʻana swai i lawe ʻia aku i Polani, Kelemānia a me Ukraine i hoʻohaumia ʻia ʻO Vibrio koʻohune, he microbe i pili pinepine ʻia i ka lāʻau make ʻino pūpū i ka poʻe ().

No ka hakakā ʻana i nā maʻi bacteria, hāʻawi pinepine ʻia ka swai i nā antibiotic a me nā lāʻau ʻē aʻe. Eia nō naʻe, loaʻa nā drawbacks. Hiki ke waiho i nā koena o nā antibiotic i loko o ka iʻa, a hiki i nā lāʻau ke komo i loko o nā kahawai kokoke (18).

I ke aʻo ʻana i ka iʻa iʻa lawe ʻia mai, swai a me nā iʻa ʻĀkia ʻē aʻe i ʻoi aku i ka palena o ke koena o nā lāʻau. ʻO Vietnam ka helu nui loa o nā hana i hōʻino ʻia i waena o nā ʻāina e lawe aku ana i ka iʻa ().

ʻO ka ʻoiaʻiʻo, ua hoʻomanaʻo ʻia he 84,000 mau paona iʻa hoʻopihapiha iʻa swai i lawe ʻia mai Vietnam a hāʻawi ʻia i ka US no ka hoʻokō ʻole i nā koi a US e hoʻāʻo ai i ka iʻa no nā koena lāʻau a me nā mea haumia ʻē aʻe (20).

Hoʻohui ʻia, ʻoiai inā e nānā pono ʻia ka iʻa a ʻo nā lāʻau antibiotic a me nā koena lāʻau ʻē aʻe ma lalo o nā palena kānāwai, hiki i kā lākou hoʻohana pinepine ʻana ke hoʻoikaika i ke kūpaʻa ʻana o nā koʻohune i nā lāʻau (18).

Hoʻohana ʻia kekahi o nā antibiotic like e mālama i nā maʻi kanaka. Inā hoʻohana nui ʻia lākou a lilo ke kūpikipiki iā lākou, hiki ke waiho i ka poʻe me ka ʻole o nā lāʻau kūpono no kekahi mau maʻi (18, 21).

Hoʻohana pinepine ʻia nā lāʻau antibiotic e hakakā i nā maʻi ma nā mahi iʻa swai i hoʻopuni ʻia. Hoʻonui ka over antibiotic i ka hopena o ke kūpaʻa bacteria iā lākou, a he mea hoʻi ia e hōʻemi ai i ka maikaʻi o ka lāʻau i ka poʻe.

E ʻai paha ʻoe i ka Swai me ka ʻike ʻole

Hiki iā ʻoe ke ʻoka ʻana i ka swai ma nā hale ʻaina me ka ʻike ʻole.

I loko o kahi noiʻi na Oceana, kahi hui mālama kai a kūwaho hoʻi, ʻo swai kekahi o nā ʻano iʻa ʻekolu i hoʻololi pinepine ʻia no nā iʻa pipiʻi ʻoi aku.

I ka ʻoiaʻiʻo, ua kūʻai ʻia aku ka swai ma ke ʻano he 18 mau ʻano iʻa - ka inoa maʻamau i kapa ʻia he perch, grouper a i ʻole hoʻokahi (22).

Hiki ke hana i kēlā ʻano inoa inoa hewa i nā hale ʻaina, nā mākeke nui a me nā mea kanu hana kai. I kekahi manawa, he hoʻopunipuni kuhihewa kēia kuhi hewa ʻana no ka mea he kumu kūʻai ʻole ka swai. ʻO nā manawa ʻē aʻe he manaʻo ʻole.

Hele pinepine ka lawaiʻa i kahi lōʻihi mai kahi i hopu ʻia ai a hiki i kahi e kūʻai ai, e paʻakikī ana i ka huli ʻana i ke kumu.

ʻO kahi laʻana, ʻaʻohe ala maʻalahi no nā mea hale ʻaina e nānā i kahi pahu iʻa a lākou i kūʻai ai ʻo ia ka mea i ʻōlelo ʻia.

Eia kekahi, inā ʻaʻole i ʻike ʻia kahi ʻano iʻa, e like me ke ʻoka ʻana i ka sanwī iʻa ma kahi hale ʻaina ʻaʻole kikoʻī ke ʻano o ka iʻa, hiki ke swai.

Ma kahi noiʻi ʻana i nā huahana iʻa i lawelawe ʻia ma 37 mau hale ʻaina ma ka hema hikina o ke kūlanakauhale ʻo ʻAmelika, ma kahi o 67% o nā ipu i kau wale ʻia ma ke ʻano he "iʻa" ma ka papa kuhikuhi he swai (23).

Kuhi hewa ʻole ʻia ʻo Swai i kekahi manawa a i ʻole kuhi hewa ʻia e like me kekahi ʻano iʻa, e like me ka perch, grouper a i ʻole ka pā. Hoʻohui ʻia, ʻaʻole hiki i nā hale ʻaina ke hoʻomaopopo i ke ʻano iʻa i loko o kekahi mau kīʻaha, no laila aia kahi manawa kūpono āu i ʻai ai i ka swai, ʻoiai inā ʻaʻole ʻoe i ʻike.

He ala kūpono i ka Swai a me nā koho ʻē aʻe i ʻoi aku ka maikaʻi

Inā makemake ʻoe i ka swai, e kūʻai i nā mana i loaʻa ka eco-palapala hōʻoia mai kahi hui kūʻokoʻa, e like me ka ʻAha ʻAluna Stewardship Council. ʻO ia mau ʻāpana e hoʻopili pū me ka logo o ka ʻoihana hōʻoia i ka pūʻolo.

Hōʻike ka hōʻoia i nā hana e hōʻemi i nā mea haumia i hiki ke kōkua i ka hoʻololi i ke aniau a hōʻino i ka maikaʻi o ka wai ().

Hoʻohui ʻia, mai ʻai i ka swai maka a i ʻole undercooked. E kuke i ka iʻa i kahi mahana o 145 ℉ (62.8 ℃) e luku ai i nā koʻohune hiki ke hoʻopōʻino, e like me ʻO Vibrio.

Inā koho ʻoe e hoʻoili i ka swai, nui nā koho ʻē aʻe maikaʻi. No nā iʻa keʻokeʻo keʻokeʻo, e noʻonoʻo i nā iʻa hihiu hopu ʻia o ʻAmelika, cod cod Pacific (mai ka US a me Kanada), haddock, hoʻokahi a i ʻole flounder, a me nā mea ʻē aʻe (25).

No nā iʻa i piha me ka omega-3, kekahi o kāu mau koho ʻoi loa i loaʻa ʻole ka mercury ʻoi loa ka salmon i hopu wale ʻia, nā sardine, nā manu puaʻa, nā kūpuna, nā iʻa Pākīpika a me nā iʻa wai hou ().

ʻO ka mea hope loa, e ʻai i nā ʻano iʻa like ʻole ma mua o ke ʻano like i nā manawa āpau. Kōkua kēia i ka hōʻemi ʻana i nā makaʻi i hiki mai i ka hōʻike ākea ʻana i nā mea hoʻoweliweli ʻino i loko o hoʻokahi ʻano iʻa.

Inā ʻai ʻoe i ka swai, koho i kahi mana e lawe ana i ka sila eco-hōʻoia, e like me ka ʻAha ʻAna Kūʻai ʻAna, a kuke pono iā ia e pepehi ʻO Vibrio a me nā koʻohune ʻino ʻē aʻe. ʻO nā koho olakino e swai me haddock, sol, salmon a me nā mea ʻē aʻe he nui.

Ka Laina Lalo

Loaʻa i ka Swai iʻa kahi pilikino kino olakino a e hōʻalo paha ʻia.

Lawe ʻia mai nā mahi iʻa i hoʻopihapiha nui ʻia kahi e hoʻohana ʻia ai nā kemika a me nā lāʻau ʻaloʻalo nui, e hoʻoulu ai i ka wai a me nā hopohopo olakino.

Ua kapa inoa inoa ʻole ʻia kekahi manawa a kūʻai aku ʻia me he iʻa waiwai nui. Inā ʻoe e ʻai, koho i kahi mana e lawe ana i kahi palapala eco.

ʻO ka maʻamau, ʻoi aku ka maikaʻi o ka ʻai ʻana i nā ʻano iʻa like ʻole. ʻO nā koho olakino e swai me haddock, sol, salmon a me nā mea ʻē aʻe he nui.